The Danish Viking: back to 531: Road to 2-3-4 Plates

Training Training Logs
4086

To be fair, they coulda been referring to the person who so convincingly portrayed Transsexual Asian #1

2 Likes
4087

When they said part of the cast they meant one of the old dead guys :joy::joy::joy::joy:

3 Likes
4088

Youā€™re just jealous that you were too short to be considered for the cast.

1 Like
4089

If I could imbed pics, I would be showing you a pic of that deformed hunchback dude. SEVERAL OF US would be a perfect fit, I will have you know.

2 Likes
4090

I actually thought of him when responding to Simo. :smile:

2 Likes
4091

LOL, me too when I saw your post, first thing that came to mind.

1 Like
4092

Thanks @Cyrrex and @Frank_C I was thinking maybe a crippled chid

4 Likes
4093

I donā€™t think anyone would look at me and think ā€œhe could be in the cast for 300ā€, maybe if thereā€™s a skinny old dude.

1 Like
4094

Hey, weā€™re nothing if not supportive.

2 Likes
4095

Woke at 77 kg, yesterday 78,4 kg. Weight is all over the place right now.
Iā€™m writing it down, I donā€™t really care right now.

Todays training: Deadlift PR ā€“ Squat 5 x 6

Viking 531 BBB

C5W2D3

Warm up: BW squat + lazy lifter (2 minutes)

.

Deadlift

  • 5 x 100, 112, 125 kg
  • 3 x 137,5 kg
  • 6 x 137,5 kg + 6 x 112,5 kg + 6 x 100 kg dropset

Squat

  • 5 x 7 @ 80 kg

Supersetted in between DL and squat

  • incline DB bench press 6 x 11 @ 27 kg
  • Chin ups 10, 11, 6, 9, 8, 9

.

55 minutes + 2 minutes warm up.

.

Working hard in the garden almost every day, undereating, not really ready to lift.

BUT happy with squat.

Deadlift was heavy from the beginning, only managed 6 reps. Punished with an extra dropset.

Squat was actually good today, really pleased here.

Assistance was meh, pull ups only managed 6 reps after the top dropset on deadlift.

Sitting and writing this out an hour after the workout have had a massive ringing in the left ear ever since. Iā€™m really pushing it.

7 Likes
4096

Ouch. The deadlift drop set must have been extra tough

1 Like
4097

Nice mortdk, that sounds intense

4098

Thanks man, it was indeed. I was a bit off today, should have done 8 with 137 and then 8+ with 112 I could barely do 6 so I punished myself doing an extra drop with 100 inspired by pwn

1 Like
4099

Last 4 days weight 77, 78, 79 kg
Odd to hit one kg increase every day.

Todays training: OHP PR + Bench 5 x 6

Viking 531 BBB

C5W1D4

Warmup: Rope skipping, BPA, kb press + fluff

.

OHP

  • 5 x 37, 42,5 kg

  • 3 x 47,5 kg

  • 8 x 47,5 kg + 6 x 37,5 kg dropset

Bench

  • 5 x 7 @ 65 kg

Supersetted Alternate between OHP and bench

  • Reverse grip BB row 10 x 60 kg, 75 kg x 8, 10 reps

  • One arm DB row 3 x 10 @ 27,5 kg each arm

  • Standing band crunch 6 x12 each side

.

.

35 minutes + 10 minutes warm up.

.

Only doing main set + supplemental and the giant setted assistance.

No extra assistance, going to do yard work later and squat and deadlift tomorrow.

Not much to say everything moved fine.

4 Likes
4100

Good lifting Mort. Now youā€™re going to have to eat and sleep more. Sad.

4101

I hate deload to such an extent that I rarely do them. I think there is going to be room on the t-shirt we are designing about the things we hate, maybe deloads should go there as well.

1 Like
4102

Mort, is this version you are doing different than the 5 Pro you were recommending to me? Because if it is the same, then I am still a bit confused as to why all your workouts have PR sets in them.

And if it is differentā€¦wondering if you know where to find a good template for the 5 Pro. I am not convinced I totally understand it yet.

4103

Not 5ā€™s pro. Iā€™m on the phone. So writing is hard.

You get 5 pro only 5 reps on the top set each week.

Do triumvirate 1 execise close top the main set and another big one

Something like bench main db bench 5 x 8 - 10 and BB row 5 x 8 - 10 you can superset those

If you want more do something for shoulders isolation stuff. But not necesary.

Ohp + DB ohp + pull up if you want more dips or something fore pecs.

Squat + Bulgariens ( or front squat) + abs

Deadlift + RDL + abs

Thatā€™s the easy setup I like the PR set thatā€™s why Iā€™m doing it and what I would suggest to most peeps.

4104

5s PRO is five reps on every set.

Week 1:
65% x 5
75% x 5
85% x 5

Week 2
70% x 5
80% x 5
90% x 5

Week 3
75% x 5
85% x 5
95% x 5

Thatā€™s it for the main work.

1 Like
4105

Thanks, I think that is fairly clear. It sounds like my understanding as discussed in my own log is essentially correctā€¦that only in the third week you attempt to go past the five reps?

Donā€™t worry about the assistance stuff, in my case. I am purposely going to take a more fluid approach to that this time.